KGM runs 29-30-31

[kgm]

I already post at 2 forums and have a blog... mostly just C&P so it is easy enough. I plan on taking a run (actually gonna do the string 2x) at #29/30/31 so I figured I could go ahead and post it here also.

The plan is;
doing 29 now (started today) with real (current training max) maxes for SQ and DL. I am using inflated bench max. For SQ/DL I will be adding 2% after 29 and after 30. For bench I will keep the same max from 29 into 30 but will switch from TnG to paused. Going into #31 I will add 2% and move back to TnG.
Once I finish once through I will either take a week off and then (or without week off) run the 2 cycles again in the same fashion BUT will start #29 with the same maxes I used in 31.
Hope I didn't confuse anyone who might be watching.

I have run 29, 39, 30, part of 32, had a meet, and just finished a sheiko hybrid for 2 cycles(which didn't work out that well).

[kgm]

February06

Sheiko #29 WK1 DY1

~It has been forever since I have done TnG benching. I feel it will pay off nicely. Good day.

• Warm Up
  BW squat x10
  25lb plate halo x10
  #3 band face pull x10
  54lb KB spin x10
  54lb KB goblet squat x10
  25lb plate halo x10
  #3 band face pull x10
  54lb KB spin x10
  

Quick and easy. Right shoulder is a bit tight.

• Bench Press
  145x5
  175x4 x2
  203x3 x2
  218x3 x5
  

Once I got into the groove the weight felt pretty easy. Chest is a bit sore from the dips the other day.

• Squat
  182x5
  218x5 x2
  255x5 x5
  

Quick work up make the first work set or two feel heavy but after that it was business as usual.

• Bench Press
  145x5
  175x5
  203x4 x4
  

Already had my groove so this just popped off.

• Strict DB Rows
  65x10 x5
  

Pulled reps hard but held them at the top for a count or two. Shorter rests. I don't want my assistance to start taking more time then the serious stuff.

• Good Mornings (arched)
  185x5 x5
  

I started with a warm up set at 135 then went cracking at 185. First set was a bit shaky but then went smooth. I will keep the weight the same for the cycle most likely. I want to OWN this weight.

~Just shy of 2 hours including warm up and pwo stretch. I have added squat stretch and sprinter stretch but am hit or miss on my upper body stretches. Good day. I wasn't as focused as I wanted to be but that is coming, as I am extremely excited with my new plan.... which is
Run #29 (this cycle) then ->add 2% to SQ & DL, while leaving bench the same.
Run #30 doing paused bench with same weight, then ->add 2% for all lifts
Run #31 doing TnG bench again.
Then I will either start the triple cycle over again keeping the same numbers I used in #31, or do the same after a light week.
I won't be maxing out for 6 months unless I find a meet, but if all goes well I am hoping to hit a 395 squat and a 495+ dead. Bench I have no clue and don't want to speculate.

[starter20]

this is gonna be fun to read. good luck!

[kgm]

Feb 6, 2012 16:03:06 GMT -5 starter20 said:

this is gonna be fun to read. good luck!

Thank you. I hope so. Remember my workouts are just C&P (other forums and a blog) but feel free to ask any questions. I started the blog last fall when I started sheiko. If interested I can post the link.

[kgm]

February08

Sheiko #29 WK1 DY2

~Had some drinks last night. The whole apartment felt extremely hot so I didn't end up sleeping well. Ended up with low energy today but I still felt it was a good day.

• Warm Up
  3 minutes of jump rope.
  

This is a pretty weak warm up. Had it been at least 5 minutes, or 5x 1minutes it wouldn't be a pathetic. Worked good enough though. My rope skills have diminished so I just might be jumping for a warm up more often.

• Dead Lift paused at knees
  225x3
  270x3
  315x3 x2
  338x3 x4 MG
  

I went with a 3 count just below the knees, then finish the pull. These were harder then I remember, but then I think I used a 2 count before. I went through all listed pretty fast.

• Incline Bench Press
  150x6 x4
  

3 work up sets and this felt very good. Strong and controlled. Bench set at a 30degree angle. Would really enjoy and probably benefit from doing these more often.

• Dips
  267x5 x5
  

I did 5lbs more the other day as the main lift and it felt like I could have done so again today. I have decided to weigh myself right as I get ready to dip (or other BW+ movements), add the weights and list a total weight. I was 222 with the dip belt on and added 45lbs = 267lbs.

• Dead Lifts off Blocks
  248x4
  293x4
  338x4 x2 MG
  383x3 x4 MG Belt
  

I am using 3 blocks or 4.5 inches high for these. That puts the bar closer to mid shin then the knee. Felt heavy but loved the shorter stroke.

• Zerchers off the ground
  225x5 x4
  

Way too much for this routine. I have used zerchers as assistance before and they worked nicely, but I have always done them off pins. I tried once before to do them from the ground and it wasn't pretty. Today it went pretty smoothly, other than being brutal. I paused the bar on my legs for each rep. You will most likely see Bulgarian Split Squats (BSS) next week.

• DecPoSu
  53lb KBx10 x3
  

I have done the kettlebell for 3 sets of 15 in the past and I probably could have done 3x12 today but I was beat. For those new to my log DecPoSu is an acronym for Decline Pull over Sit ups. Using the same weight you can make the movement harder or easier by how strict or how much momentum etc. These and side bends are my 2 favorite ab movements but I have others too.

~Felt like a bag of smashed brass poles all day. Today was good but not great. It being good considering my lack of energy and sleep means I did all right. I didn't have high hopes for zerchers actually fitting in but was very glad to do them off the floor, just as they were created. I really don't want to do BSSs but like before I will get past that and do what I need to do. I decided my abs are a weak point so I will be adding some in on my extra day. I will keep the extra day throttled back but fun too. I got a cheapy radio with an ipod docker so I now have much better choice on lifting music=RIGHT ON!!!

[kgm]

February10

Sheiko #29 WK1 DY3

~Today I feel I had some breakthroughs with the assistance movements and the main work felt great.

• Warm Up
  Jump rope 1.25min x4
  

Gonna stick with the rope for a bit. I realized other than the squat stretch it really warms everything else up very nicely. Squat stretch and BW squats can and will be done right before squatting.

• Bench Press TnG
  145x5
  175x5
  203x4
  218x3 x2
  232x2 x2
  218x3 x2
  205x4
  175x6
  145x12
  

The weights are moving very nicely. Once again I can say I am very happy I am going to cycle TnG and paused. I was only supposed to do 8 on the last set but I did 12 and stayed away from failure.

• Dumbbell Fly
  30x10 x5
  

I did these slightly different today and it felt much better. DBs up. Fly them out and bring shoulder blades together tightly. With upper back held tightly I squeezed the chest but stopped the DBs about 16 inches apart. Doing that allowed me to keep my upper back tight, leaving just my chest to do the work.

• Squat
  182x5
  218x4 x2
  255x3 x2
  272x3 x5
  

Warmed up with squat stretch(light) and BW squats. Very slight warmth in my right groin towards the front, but I was able to focus and keep it together-and it went away. This is some pretty nice beltless work for me, and it wasn't a struggle.

• Good Morning (sitting)
  95x5
  135x5 x5
  

I have done these in the past for high reps and liked them ok. I tried them when I first started sheiko, for sets of 5 and it just didn't work for me. Today I really focused on rounding my low back to get all the way down, and on the way up I tried to get the arch back before I got upright. Doing so SMOKED my low back. Glad I decided to give them another shot. As I get familiar with these I can see the weight coming up a bit but they won't match my standing arched GMs.

~I got done in about 1.5 hours, including the skipping and a good pwo stretch. It seemed the skipping warm up really got my energy up.

[starter20]

what is the reason there is such a small difference between your bench and lowerbody lifts?

did you suffer from lowerbody injuries?

[kgm]

Feb 11, 2012 11:04:09 GMT -5 starter20 said:

what is the reason there is such a small difference between your bench and lowerbody lifts?

did you suffer from lowerbody injuries?

No injuries other than chicken legs all my life. I am almost 40 and have lifted for 3 years. My lifts are around 360/260/450 right now, which I don't think are proportional. I have inflated my bench max for training. If I used my real max the bench workouts would be crazy easy.

[kgm]

[February11

Extra Day - lats,abs and triceps

~Just wanted to get in a quick day of fill in the gaps. Super sets with goblets in between.

• Goblet Squat
  BWx10
  54KBx10
  

Then these two super set

• Barbell Row UHgrip
  95x10
  135x10 x4
  
• WTD Sit Up
  BWx10
  +25x20 x2
  +25x15 x2
  

Kept the rows strict and the sit ups were all straight sets.

• Goblet Squat
  54KBx10
  

Then these two super set

• Tricep Dead
  75x15 x2
  75x12 x2
  
• Band Ab Pull Down
  #3x10 x3
  

Tricep deads were rough! Elbow was a bit upset first set but it quickly cleared up. When I did band pull downs I came back up slow and controlled.

• Goblet Squat
  54KBx10
  

Then these two super set

• Chin Up
  221x3 x2 Wide Grip
  221x3 x4 Hammer Grip
  
• Side Bend
  120x15/15 x3
  

Since the chins were gonna be low reps I did side bends one side, chins and then the other side. Last set of side bends was TOUGH. Banging the abs something good today.

• Goblet Squat
  54KBx10
  

Then these two super set

• Close Grip Bench Press
  105x20 x2
  105x12
  
• Band Face Pull
  #3x15 x3
  

Close grip was pinkies just on the smooth. Reps went fast but faded just as fast. I really focused on the face pulls and they felt great.

~Overall a good day. Finished all this in exactly 60 minutes.

[kgm]

February13

Sheiko #29 WK2 DY1

~Slight pull in my right hamstring again. Pretty sure I know what is causing this. Still got all done but last heavy squat double.

• Warm Up
  Jump rope 1.25min x4
  

Wasn't having the best go of it today. So so so frustrating when you have trouble keeping the rope spinning.

• Squat
  182x5
  218x4
  255x3 x2
  290x2 x4
  

I was supposed to do 5 sets but last rep my right hamstring went tight. I am pretty sure this is happening because I am descending too fast. That and it is tight which I need to do something with. I am thinking of yoga on off days. Both for the stretch and the general health and fitness. Anyway I was doing these doubles with 1 minute rest, which probably caused me to descend even faster.

• Bench Press TnG
  145x5
  175x4
  205x3 x2
  232x3 x5
  

Felt stronger as i went through the work sets, the first feeling the hardest.

• Dumbbell Row
  65x10 x5
  

• Push Up on DB handles
  BWx10 x5
  

Did these superset together. Happy with rows, but would be happier if I shortened the rests a bit. I used a solid pause at the top for each rep. Push ups were easy and fast. I might look to elevating my feet to make these harder especially with my hands on the DBs, to increase the ROM and help the shoulders.

• Paused Squat
  163x3 x2
  200x3 x2
  218x2 x4
  

Since I didn't push for the last set on the heavy squatting and I had a nice break I was able to do these and I actually think it helped the tightness. I descended slowly and paused for 3-4 seconds. You know when you are coming up and you pass that hump where suddenly the weight feels half as heavy, just above mid way up? I feel I was dropping to that spot then catching myself, so to speak. I know my cue for Friday's squatting.

• Good Morning (arched)
  185x5 x5
  

WOW, these felt LIGHT! I am already looking forward to raising the weights here. With my new improved seated GMs I see good things to come. If Friday feels this light I will up the weight the next day.

~Stupid leg is really upsetting me. Gonna get this fixed. I will make up that double whenever I get the chance....hoping Friday.
Probably, maybe watch a movie tonight and it is Valentine's Day tomorrow. No big plans other than a bottle of wine from Magnotta Winery.

[kgm]

February15

Sheiko #29 WK2 DY2

~Weird night of sleep lead to an unmotivated workout. Yet by the time I was going I was feeling strong.

• Warm Up
  BW squats x10
  1 arm KB swings x5/5/5/5/5/5
  1 arm KB swings x5/5/5/5/5/5
  KB spins x10@
  KB orbits (around body) x20
  

The rope was just too frustrating the other day. The what I am calling orbits actually felt really good. KB held at my side and I just hola hoop it around my body switching from arm to arm. It really rallied my upper back, shoulders and mid section.

• Dead Lift paused at knees
  225x3
  270x3
  315x3 x2 MG
  338x2 x4 MG
  

Top set was triples last week other than that very same paused at knees workout.... but today I felt a lot stronger, with the exception of my grip.

• Bench Press TnG
  145x5 x2
  175x6 x2
  190x6 x4
  

145 was supposed to be x6 although I didn't realize that until I did the second set. The first set felt heavy and weird so I made the call for an extra set. After that the weights started to feel lighter as I went up. The work sets were like cake and I did them with lots of control.

• Dead Lifts off Blocks
  248x4
  293x4
  338x4 x2 MG
  360x4 x4 MG
  

Again I felt stronger today than last week. Last week was the same numbers except the work sets were 383x3 x4 and I used a belt. I am trying to focus on not shoving my knees under the bar, or ramping, which is legal but I don't want to do that. I rather hit my lifts clean.

• Bulgarian Split Squat
  60x5/5 x5
  

These felt very light after the first set. I will be adding weight but wanted to test out how the leg would react and it was fine. I am doing these with front foot elevated and using 2 DBs. I might give goblets a try but iirc I opted not to do them that way to keep stress on low back down.

• Shrug
  385x5 x5 Straps
  

I just love these and have great faith they will help my pull a bunch. Probably help everything actually.

~Way to much goofing off today. My workout took forever. I'm not even gonna say. I am not out of the woods yet in regards to the hamstring. It is possible to get a good squat workout in on Friday but not a guarantee. Today didn't even tough the tight spot.

[kgm]

February17

Sheiko #29 WK2 DY3

~Great day! I took it slow, careful and controlled with the squats and it worked out. I even got in the set I missed on Monday. Benching was a walk in the park...almost.

• Warm Up
  BW squats x10
  #3 band face pull x10
  KB spin x10/10
  one hand KB swing x6/6/6/6
  KB thigh high orbit x10/10
  KB squat x10
  #3 band face pull x15
  

Getting a bit suspicious the rope might have had something to do with my hamstring tightness so I will figure that out. Today I just did whatever. It turned out well.

• Squat
  182x5
  218x4
  255x3 x2
  290x2 x5
  290x3
  

Took plenty of rest and descended slow and controlled. The middle couple heavy sets were drifting high by the feel but sure they broke parallel. I was being careful. I did some BW squats between to keep the hamstring loose. The last set, the triple, was what I owed from Monday. Well I owed a double but wanted to put up an extra rep of defiance. {After watching the video the depth was fine, the first double looked the heaviest and the triple looked strong.}

• Bench Press TnG
  145x5
  175x4
  203x3 x2
  232x2 x2
  218x3
  190x5
  160x10
  

145 felt odd but the first set or two seems to be that way. After the 232 doubles I did the sets 10 seconds after I changed the weights. The last set was supposed to be 7 reps but I went ahead.

• Dumbbell Fly
  30x10 x5
  

I really like these. I got eager to squat so the last 2 sets were between some squats.

• Squat
  182x5
  218x5 x2
  255x4 x4
  

I didn't take as long with the rests this time. They could have looked a bit better. Bum was coming up a tad faster then my head for a moment out of the hole. I gotta work on that with some mental cues. Gonna keep cautious with the hamstring for a bit.

• Ab Wheel
  BWx10 x5
  

• Good Morning (arched)
  185x5 x5
  

Super set these to get done a bit faster. I will be adding in some ab work here and there since I see it as a big weakness. Ab wheel was done from the knees and I used a wall for a stop a bit short of full roll out. GMs didn't feel as strong doing the abs with them but still got them done nicely.

~Excellent day today. Schrimps for lunch and sirloin for supper. I am so happy the hamstring isn't a hold back. I was thinking after doing the block pulls that they felt great for the hamstring. Lots of blood flow without a big stretch/pull.

[starter20]

ahhh nice, the abwheel. you just gotta love that one.

[kgm]

Feb 18, 2012 7:20:10 GMT -5 starter20 said:

ahhh nice, the abwheel. you just gotta love that one.

Pretty happy I finally have this thing figured out.

[kgm]

February20

Sheiko #29 WK3 DY1

~Wasn't terribly confident about today especially the benching but it all went down nicely. It just took some time. This is the heaviest week of this cycle. GOOD TIMES!

• Warm Up
  BW squat x10 x2
  #3 band face pulls x15
  25lb plate halo x10
  KB spin x10/10
  KB goblet squat x10
  #3 band face pulls x15
  25lb plate halo x10
  KB spin x10/10
  

Went more towards my standard. Call it superstition, or w/e. I really like having the face pulls in the warm up and the squats get things looks and opening up right.

• Squat
  200x5
  236x4
  272x3 x2
  310x2 x4 Belt
  

310 felt heavy, at first. Depth was obviously good as I hit the pins once. Breath kept exploding out of my on the way up.

• Bench Press TnG
  145x5
  175x4
  203x3 x2
  232x3 x6
  

I wasn't expecting 232 triples to work out so well. First and last sets were harder the the others but still wasn't brutal. Interested to see what Wednesday brings with 247x2 x2 scheduled.

• Barbell Row
  135x10 x5
  

• Push Up on DB handles
  BWx10 x5
  

Super set these and will probably utilize super sets more often for the smaller stuff. I did BB this time since I didn't hit them up on the weekend. Push ups on DB handles had elevated feet this time. On a 2board.

• Squat
  182x3
  218x3
  255x3
  290x3 x4 Belt
  

The sets of 3 for workup really didn't re-prime me the best but it worked ok enough. Work sets felt pretty good.

• Good Morning (arched)
  185x5 x5
  

First couple sets seemed to be lacking something...last sets worked better as I concentrated more on pushing my hips back back back.

~Great day other than taking 2.5 hours to do-including warm up and pwo stretching. Squat is slowly working its way stronger, but the steps it is making are very solid.

[kgm]

February22

Sheiko #29 WK3 DY2

~Was not so sure about today's scheduled benching but it went great. I got a 2 rep PR.

• Warm Up
  jump rope x2 rounds
  KB swing x6/6/6/6
  KB spin x10/10
  KB orbits x10/10
  

The rope is really frustrating. Not sure if it isn't too short. The orbits (what I am calling them) seems to get my midsection ready to rock.

• Deficit Dead Lift
  225x3
  270x3
  295x3 x4
  

This was cake and a half. I am gonna look back at what I did in the past. I am thinking I upped the weight or reps on deficits. I did get some good feel on getting the weight up while keeping my back back. Speed felt super fast too.

• Bench Press TnG
  145x5 x2
  175x4
  205x3 x2
  232x2 x3
  247x2 x2 PR
  232x3 x2
  

The 247 was worrying me but it went like clockwork. The weight actually didn't feel heavy, more fatigued. The triples after were pretty tough though.

• Dead Lifts off Blocks
  270x4
  315x4 x2
  360x3 x2 MG
  405x2 x3 MG Belt
  

Like the first deads of the day these were light and they felt pretty clean. My blocks are really getting beat up and might have to start looking for some scrap to replace a couple with.

• Bulgarian Split Squat
  60x5/5 x5
  

Felt just as strong as last week but balance was lacking a bit more. Plus my right knee is starting to get upset. Hope that clears up.

• Shrug
  390x5 x5 Straps
  

Felt very strong. Will be bumping these up (little by little) until they get too heavy again.

• Ab Wheel
  BWx10 x5
  

From knees and not a full roll out. Felt good even with low back fatigued.

~Very happy with how the benching is coming along and am tempted to run TnG for the next couple cycles waiting to switch back to paused when I feel I need a change. Paused does keep you strong off the chest but TnG gets you used to heavier weights and makes you strong on the top end. I started thinking about this before today.

[kgm]

February24

Sheiko #29 WK3 DY3

~Good day in the gym. Nothing real special but I did fight a bench grinder a lot longer then I have in the past-AND WON!

Warm Up
BW squats x10
#3 band face pull x15
#4 band knee extensions x10/10
KB spin x10/10
25# plate halo x0
KB orbit x10/10
KB goblet squat x10
#3 band face pull x15
#4 band knee extensions x10/10
KB spin x10/10
25# plate halo x0
KB orbit x10/10

This general set up is pretty solid for both warm up and prehab. Boring but it works. I am going to start doing some jump rope in the mornings. Not sure yet if every morning, off days or on days.

Squat
182×5
218×4
255×3 x2
290×3 x6 Belt

Form felt on although the weight didn’t feel as heavy as it should by the feel of my fatigue. Pretty happy with my work with this weight.

Bench Press TnG
145×5 x2
175×4
205×3 x2
232×3 x7

232 all of a sudden felt very heavy on the 4th set. I amped up with some yelling and grunting and blasted through but set 6&7 the last reps were G-R-I-N-D-E-R-S! Serious grinder on the very last one-but I didn’t give up.

Dumbbell Fly
30×10 x5

Still not feeling these are a joke yet so I will continue on with this weight.

Incline Press
155×4
160×4
165×4
170×4

I have not done these enough yet to consider this a PR but looking back I used 170 for 3 reps last one of the last times I did this. I think I will keep this movement as a go to movement. The cycle called for a press but I just don’t like doing seated press so incline seems a good choice to help my bench.

Good Morning (arched)
185×5 x5

Killed these. I am ready to up these next cycle.

~Recorded a ‘how to’ on dead lift straps today. I am thinking of posting up some vids of my recent work, just so you know where I am at. Not much else to say. Happy the hamstring is letting me squat. Knee has been a bit uptight and that is why I added the knee extensions to the warm up. Feels better after. I think I might be done posting my log on the forums, other than BMF. Reasons already mentioned.

[kgm]

February25

Abs and Back

~Just wanted to get in a quick day of fill in the gaps. Super sets with goblets in between.

DecPoSu
25x10 x4
Decline WTD Crunch
54x10 x4
#1 Band Assist HG Pull Ups
225x5 x5

Super set all 3. Kept stricter on the DecPoSu with a lighter weight and went straight into crunches which were brutal after. Tried to control the pull ups focusing on the back.

Meadows Row
70x8/8 x3
Side Bends
120x15/15 x3

Super set these 2. Meadows row wasn't bad but I had to figure out the feel through the sets. Will do this again. Vid of them (random youtube) below. I did right arm rows, left arm side bends, left arm row then right arm side bends for one set.

Band Seated Rows
#3 x10 x5

I put the band round the frond and back supports of the rack, ran a stick through the ends, put my feet on the rack and pulled. I might have been better with the #2 for a few more reps but this was good.

Hang High Pull
110x10 x5
Kneeling Ab Wheel
BWx10 x4

Super set these 2. Hang high pulls sounded like a good on to round out the back workout with. I use a wider grip, pinkies on the rings. Ab wheel was rough but doable... I just move my knees forward if my low back starts to cave. Really focus on keeping pelvic tilt. I should have been doing these all along.

~In and out in 61 minutes. Pretty happy with all I got done and the low pressure, no routine I generally have for this day.

[starter20]

oh shit man... allready grinding reps during #29? are you gonna lower your 1rm a bit for #30?

[kgm]

Feb 27, 2012 16:29:33 GMT -5 starter20 said:

oh shit man... allready grinding reps during #29? are you gonna lower your 1rm a bit for #30?

Not really worried about the bench. I will keep on until I fail a rep on at least 2 sets. #30 isn't that bad regarding bench and when I add 1% to my max it will only be adding 2 lbs to my work sets. No worries.